CrossFit – Fri, May 24
Metcon Warm up
The Freman (AMRAP – Rounds and Reps)
AMRAP 18 Minutes
6-4-2
Bench Press (225/145)
3-2-1
Rope Climb
*Repeat the 6-4-2 and 3-2-1 sequence for the full 18 minutes
*Scoring: Every time you complete a set of 6-4-2/3-2-1 that will count as 1 round.
Target Reps: 108+ reps (6+ Rounds)
Minimum Reps before Scaling: 72 (4 Rounds)
Friday Finisher
4 Sets:
10 Standing Tricep DB French Press @ RPE 7
10 Standing Barbell Curl @ RPE 7
Cool Down
2 minute Lat Smash (each side)
2 minute Pec Lacrosse Ball Smash Option 1 OR Pec Lacrosse Ball Smash Option 2 (each side)
Gymnastics/ Murph Prep
4-5 sets
20 Weighted Vest [RX 20/14] or Unweighted Push Ups
–rest 60 seconds between sets—
RX score is with Weighted Vest [20/14]*Score includes rest time.
SCALING
4 sets:
12 Push Ups or Incline Push Ups
10 Air Squats
—rest 60 seconds between sets—
Banded 7s
– Perform 7 reps of each movement
Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Row (moderate)
10 Single Arm Bench Press (each arm, moderate)
5 Banded Chin Up
1 Standing Pull to Foot Clamp to Stand on Rope
-Then-
Warm Up to Bench Press weight.
Workout Prep
1 set (at workout pace):
2 Bench Press (at workout weight)
1 Rope Climb